Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. You will probably be able to increase the weights by 5-10 kgs each time in the Squat and Deadlift, and about 5 kgs in the other three lifts.

Is it possible to add direct arm-work into the program?

It's fine to add some assistance work such as Abdominals, Hyperextensions, or maybe some direct Biceps and Triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.

It is more advisable however to add exercises such as Chin-ups (with varied grips) and Parallel Bar Dips for better arm growth. Your arms may not be very strong by doing this, but they will definitely become big.

What about nutrition?

Eat a whole lot of food.

The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day."

have any of you guys done this routine..? what was it like... and NO 0311: i AM not going to shift to this.. not now atleast ;)

_Wolf_'s Sig:

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

if someone was to do this for 6 months at a stretch.. would it be too taxing on the cns...?

because, 5x5 required u to do deloading, etc... but nothing to that effect has been mentioned here...

so is it ok or not...?

This is a very mild version of the 5x5. The dual factor models have much more volume and are more aggressive..Ramping up to set new PR's within 3-4 weeks. Eventually, with any program, a week off or some other sort of deload protocol becomes necessary. I'd recommend you look into the DFT sticky at the single factor 5x5 model. It's a lot more intricate than this one, and IMO would be more effective at ramping you up to new PR's.